- Public Stream
- Workout & Cardio
- Nutrition & Supplements
- Supplement Reviews
Thursday, November 17, 2011 5/3/1 Cycle 5, week 2 – Bench RC Warm-ups 2x5@135 1x5@180 1x5@200 1x5@230 (260) 5x10@155 DB Press 3x10@60 Lateral Raises 2x20@25 1x12@25 Notes: The wrist is still a problem. It’s frustrating with the gains I’m making in my lower body. But such is life. I might deviate from the 5/3/1 on the chest and just go with low weight but higher volume as I is the Higher weights that are causing me grief. I bowled Tuesday night so I didn’t go into the gym on Wednesday morning. I figured I would make it up that evening. Long story short I’m useless in the afternoons. I managed a ¼ mile walk on the treadmill didn’t like it, walked around the gym like a lost puppy for five minutes trying to get motivated and finally gave up and hit the shower. I am a morning person without question.
Friday, November 18, 2011 5/3/1 cycle 5, week 2 Squats Squats 1x5@145 1x5@180 1x5@220 1x5@235 1x5@270 1x10@310 (402) 5x10@220 Leg press 3x10@450 Notes: great day for squat both in terms of volume and weight.
Sunday, November 20, 2011 Sunday’s Strongman training I really was into it today neither were most of the people there. One highlight was watching Brian do a 350lb axle clean and press. My workout was a little less impressive. Stiff leg double overhand axle deadlift worked up to 180 for 5 then switched to conventional DL worked up to 280 for 7, I tried 310 the 300 for a singles but my grip was shot by then.
Monday, November 21, 2011 5/3/1 cycle 5, week 3 – Shoulders 1x5@75 1x5@95 1x5@115 1x5@140 1x3@160 1x1@180 4x10@100 1x9@100 DB Shoulder Press 1x10@50 1x9@50 1x8@50 Rope triceps pull downs 3x20@80 Face Pulls 3x20@110 EZ Curls 1x10@70 1x9@70 1x7@70
Tuesday, November 22, 2011 5/3/1 cycle 5, week 3 – Dead lift Deadlift 1x5@185 1x5@230 1x5@280 1x5@300 1x5@345 1x3@395 1x6@440 (513) PR! 5x10@250 Good mornings 3x10@150 Bent Rows 3x10@150 Prone Leg curls 3x12@110 Notes: LoL – I was kicking ass and taking names this morning. I set a new PR 6@440 and they were all good reps. I’m thinking 550+ by April is very doable and 600 is on the horizon.
Thursday, November 24, 2011 (Happy Thanksgiving) 5/3/1 Cycle 5, Week 3 – Bench RC warm up Bench 3x5@135 1x5@200 1x5@230 3x5@255 (272) 5x10@150 DB Curls 3x10@60 Lateral raises 3x12@25 Triceps push downs 3x20@80
Friday, November 25, 2011 5/3/1 cycle 5, week 3 Squats Squats 1x5@145 1x5@180 1x5@220 1x5@270 1x3@310 1x5@345 (391) Leg Press 3x10@450 Notes: That was a good finish to a good cycle.
I haven’t been to the gym in 3 days; I have a rash that more or less made me miserable for the last week. I did finish up my 5/3/1 cycle and this week is a deload week. Sweating only seem to irritate the situation so I figure that it’s best to let it run its course before I go back, I’m hoping tomorrow or Wednesday to be back at it.
I actually made it into the gym today even if I didn’t really accomplish much. 1 mile on the treadmill then nature called and I lost my momentum I did two laps on the track lugging 2 45 pound plates. Then I jumped to the elliptical, I did 15 minutes and tried to switch between going backwards and forward and the system turned off. I took that as a sign that I was done.
Strongman Sunday Good Training day today. Opened with the Axle Clean and Press 2x5@110 2x1@160 1x1@180, not quite Switch to just the push press Olympic Bar 5x3@135 Axle deads Double Overhand 3x3@290 Conventional Deadlift 1x1@ 500 that’s a PR! 1x1@525, not quite Tried lifting some stones but the body was shot. Going into my next cycle of 5/3/1 I think I’m just going to work on my form on the push press. My technique really sucks. If I can improve that maybe I can hit some big numbers.